The kids have done Elizabeth, Isabell & Fran the past three days...They are really feeling it, but they are giving great effort and forging some MENTAL TOUGHNESS!!!
Reinke set a 10sec PR for his Fran Time (3:44 ~ Outstanding)...That is in addition to doing Elizabeth (Tue), and Isabell (Wed)...
Wednesday has been a nice change of pace, really nice...being the Active Rest or Lazy Rest Day, has been different...
Thursday has seemed a bit tougher...like when you put the bar down to breath (rest) then is seems heavier when you pick it back up...That is what Thursday feels like!
Baseline
500m Run, ROM Work, Work up to 70% 1RM Deadlift (approx. 10-8-6-4 where 4 is the 70%)
Work Capacity (for time)
100 Air Squats
4 Rope Climbs (15')
75 Air Squats
3 Rope Climbs (15')
50 Air Squats
2 Rope Cimbs (15')
25 Air Squats
1 Rope Climb (15')
Strength
3-3-3+ Deadlift (70%-80%-90% of 1RM)
Stamina (5 Rnds, Untimed)
5 Deadlift (80% 1RM)
20 SDLHP (75#/55#)
100m Plate Carry (135# / 90#)
* Carry 3x45# or 2x45# folded in your arms in front of you...similar to if you were carrying a log in front rack/Zercher Squat (BTW ~ This was a B!+@#)
Durability
50 Wt. GHD Sit Ups
Syd ~ 14:30 or so / Worked his squat-cleans
Val ~ 18:20: 2.2.1.1 / 210#-4 / Used 45# & 35# (80#) for Walks...Val was just tough...beating me by 2 Rounds (even though it was untimed ;)
tb ~ 16:34 / 325-3 / Used 2x45# for Walks...This tested the mental toughness
NOTE:
Val & Syd both were very good with rope climb...learning how to secure the rope and use their feet to help with the climb! Both "First-Timers" on the rope and are now better for it!!! ANYthing Once strikes again!!!
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